Training Log Archive: nicki

In the 7 days ending Jun 28, 2014:

activity	#	time	miles		km		+m
Hill training/Scrambling/Hiking	2	13:00:00	38.53	(20:15)	62.0	(12:35)	3400
Crossfit/Gym/Weights/Core	2	2:00:00
Orienteering	1	2:00:00
Running	1	35:00	4.04	(8:40)	6.5	(5:23)	100
Total	5	17:35:00	42.56		68.5		3500

7:00

0:00

Crossfit/Gym/Weights/Core 1:00:00 [3]

In humid Chicago

5x
10 box jumps
15 burpees
30 sit-ups
200m run
10 split lunges

Running 35:00 [3] 6.5 km (5:23 / km) +100m 5:00 / km

Easy run around neighbourhood with Jen.

Hill training/Scrambling/Hiking 7:00:00 [3] 27.0 km (15:33 / km) +1600m 12:00 / km

Nihahi Ridge Traverse....mostly a careful scramble with about 6 km of running at the end.

Orienteering 2:00:00 [3]

Training on the Mt Laurie map

Crossfit/Gym/Weights/Core 1:00:00 [3]

4 min power snatch @ 53 lbs
3 min box jumps
2 min ring dips and chest to bar
1 min split lunges

Hill training/Scrambling/Hiking 6:00:00 [3] 35.0 km (10:17 / km) +1800m 8:11 / km

Dawson to Cox to Jumpingpound to Hwy 66

Total time was closer to 7 hours but there was plenty of lollygagging and rest stops.